01/01/2014

Thursday, January 2

Members, please stay tuned to both the website and FB page for schedule updates due to the weather. It will likely affect tonight and tomorrow morning. If that is the case, we will add a couple afternoon classes to Friday, assuming the storm is over by then!

Athlete Development/ Fitness

A1. 3 Tough but Continuous Turkish Get Ups/ Arm; Rest 30 Sec

A2. 45 Sec Side Plank/ Side; Rest 1:30 x 3

+

3 Rounds for Reps

1 Min DB Snatch- Alternating/ Rest 30 Sec

1 Min Toe to Bar/ Rest 30 Sec

1 Min Jumping Lunges/ Rest 1 Min

Sport

8 Min AMRAP @ 80%

8 Power Cleans- 95#/ 65#

10 Box Jumps

Rest 7 Min

12 Min AMRAP

10 Wall Walks

60 Double Unders

30 Chest to Bar Pull Ups/ 30 Pull Ups

60 Double Unders

AMRAP Cal on Rower in remaining Time

Weightlifting

Snatch -singles up to 80%

C&J -singles up to 80%

*Based on feel, focus on form. Try to get to 80% in as few lifts as possible. Keep in mind, this is still preparation for the start of the next cycle on Monday, Jan. 6.